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Chest will NOT grow!!

I have found that doing dumbbells has helped tremendously on my chest. I think you should start focusing on that more than the bench press itself. Also try adding supersets to your routine and switching the weights to keep your body guessing. Good luck!
 
sneedham said:
When working chest pick 3 exercises and do 3 to 4 sets each. If you want strength and size keep your reps around 6-7... Stay on that routine for a while so you can tell how you are progressing then switch to a couple of different exercises, but still keep it at 3 exercises and 3 to 4 sets each...
Click to expand...

Just wanted to second this! You are doing WAAAY too many sets. It can retard your growth. 9-12 sets at high intensity, keeping under tension throughout the motion will take you much further. I'd pick up a copy of Colker's Extreme Muscle Enhancement. It's a great read and it will help you straighten out your training.
 
How is does that look? And I will check that out thx man!

High weight/low rep

Mon-chest/triceps

Bench press


Dips


Cable crossover


Skull crushers


Dumbbell press


Tricep pull downs






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No. That's 3 exercises per body part. Assuming 3-4 sets in each exercise, you're on point. How do you do your dumbbell press? That is usually a chest exercise, but if done right can focus the triceps.
 
Good news finally haha, and I feel it in my chest, which is good for me because my chest needs the most work, I lay flat on bench and go past 90 to get a good stretch in my chest, then up like a bench press, that the way to go?


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Well, if that's the case, then you have 4 chest exercises and only two triceps exercises, with the 4th chest exercise sandwiched between two triceps exercises. Might want to shuffle it to right after bb bench, keeping chest exercises to 3 sets each (for a total of 12) and triceps to 4 sets each (for a total of 8).
 
You're volume is off the charts. If hypertrophy is your primary goal and obviously it is, time under tension is more important then the #of reps. Each set should be
Around 20 - 40 seconds optimally. Strength is around 6-20 and power is under 6.
I see so many young guys focusing on volume. How about intensity? Vary tempo and rest predominantly. Exercise selection is not the biggest factor. Many guys have built huge chest and shoulders on bench press, push ups and military presses.
Genetics are a huge factor but so is diet. You need to Learn alot more.
 
Controlled would be a better word. Too slow is problematic. A machine-like cadence with complete control of the weight is important for intensity and tension. Don't lock out your joints, don't let the weight fall down on the negatives, don't shoot the weight up in a big burst. Tends to make for slower reps, but slow isn't necessarily the goal.
 
That's not what I'm saying at all actually. Tempo is a whole other variable. I suggest when training for strength and power, the concentric part of the movement should be done as fast as possible. When lifting heavy at 85-95% the weight will naturally move slowly.

A very controlled or slow (3-4 seconds) eccentric (negative) portion of the lift has been proven to stimulate sarcoplasmic hypertrophy. You can play with the tempos but if you haven't tried it, I suggest you lay out a program with one primary lift (ie. Dl, bench press, military press) working in the 3-6rep ranges for 4-5 sets) then add a few supplemental exercises that support and/or oppose the exercise. For instance if you were bench pressing you could add incline dB press, triceps extension of some sort and a pulling movement like a big row. You would train the "supplemental" movement with a Tempo of 311. That's a 3 second negative, a 1 second isometric and then a 1 second concentric.

To get the desired volume that's 5 seconds per rep, so to get to the desired 40 seconds of tut(time under tension) you would do 8 reps. The main lift would be a 10X Tempo. Don't do more then 10 work sets of supplemental. Warm up but stay away from high volume and fatiguing warm up sets. Do not train to failure except for maybe the last sets but I don't think it's necessary. Your CMA is probably over trained as is.

Oh and btw did you know that there is two types of hypertrophy. The one I just mentioned is pretty much how body builder's gain size. The second is called my of myofibril hypertrophy and this occurs in powerlifters and training predominantly in the power and strength ranges.

Train no more then 5 days per week and it probably wouldn't hurt to take up to a week off or just some real light, low reps to recover your cns.
I also suggest you try to get away from the body part training mentality and train "movements" (i.e. Horizontal and vertical push and pull (be press, overhead press, pull up, row) , hip hinge(dl), squat, lunge. Then there is rotation, spinal extension and flexion.)

If you begin to design a program around movements, you can design a better program. Btw since you are pushing twice per week you should be pulling with a bit of a higher volume. I do Pullups with military presses and be rows(or some variable of it) when I bench press.

Excuse for errors as this was done on phone.

I love this stuff and can talk all day about it.

I hope it helps.
 
I really appreciate it man, if I made a sample would u take a look at it and ok it before I start? Or next week prolly


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A lot of good advice here, diet is always key and less is most often more with controlled intensity that being said iv personally seen most growth when I focused more on dumbells, particularly starting workouts with incline db press
 
I really appreciate all the feed back, I've been lifting for years, but had no idea of the science and nutrition in the body building game so I'm just a newby to that so thx for all the help, I think if I can get a solid program going and b sure I'm doing my reps right, ill b golden


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Dogg crapp has a good program but I think it's a bit CNS fatiguing. Look into 531 by Jim Wendler. You can adjust the numbers to add volume for bodybuilding like 853. I've written many programs like that for people trying to add mass.
Research a bit and put something together and I will check it out.

Good luck bro
 
take out the declines, just got flat and incline. sometimes less is more you flip to the switch to grow in the gym but you actually do your growing outside the gym.
 
What does your back routine look like? Also how much rest are you getting?

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Muscle Gelz Transdermals
IronMag Labs Prohormones
Tues-back/bi's
Lat pull-downs
130-8(front)
130-8
120-6behind
Preacher curls(25lb bar)
80-8
80-8
90-6
Bent over row
135-8
140-8
145-6
Static curls
25-16
20-16
30-12
Back crossover flys
60-12
70-10
80-5
Cable curls
90-12
90-10
100-6


And usually about 6 hours of sleep a day, I try to workout mon-thurs, unless I was busy 1 day then I will make it up on Friday. 4 days a week , with break on weekends


You wanna be the best, you gotta take out the best
 
Increase time under tension and feel the exercise. I do 3sec negatives and a 1sec flex. Bench ia never first in my workout, always second or third movement. I have done all of john meadows programs and he taught me a lot about proper lifting to be a bodybuilder.

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Ur saying 3 seconds going down on a rep, and a 1 sec hold at the top? I'm new to this haha


You wanna be the best, you gotta take out the best
 
Rdub9281 said:
Ur saying 3 seconds going down on a rep, and a 1 sec hold at the top? I'm new to this haha


You wanna be the best, you gotta take out the best
Click to expand...

Yes sir or the opposite on pulling movements.

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Ok so on a push excercise, 3 seconds going down how long going up?


You wanna be the best, you gotta take out the best
 
Rdub9281 said:
Ok so on a push excercise, 3 seconds going down how long going up?


You wanna be the best, you gotta take out the best
Click to expand...

Just a typical 1sec up. You can switch between that and a regular 1 sec down and 3sec up, that kills! I do everything in tempos. 3:1:1:1 is the first one. 3sec negative: 1 sec pause at bottom: 1 sec positive: 1 sec flex at top. Second one is a 1:1:3:1.

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Ok man I'm sure that will change ur numbers quite a bit right?


You wanna be the best, you gotta take out the best
 
Rdub9281 said:
Ok man I'm sure that will change ur numbers quite a bit right?


You wanna be the best, you gotta take out the best
Click to expand...

Definitely. I was only incline pressing 185 for 15 reps. I nornally get 295 for 8-10.

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Rdub9281 said:
Tues-back/bi's
Lat pull-downs
130-8(front)
130-8
120-6behind
Preacher curls(25lb bar)
80-8
80-8
90-6
Bent over row
135-8
140-8
145-6
Static curls
25-16
20-16
30-12
Back crossover flys
60-12
70-10
80-5
Cable curls
90-12
90-10
100-6


And usually about 6 hours of sleep a day, I try to workout mon-thurs, unless I was busy 1 day then I will make it up on Friday. 4 days a week , with break on weekends


You wanna be the best, you gotta take out the best
Click to expand...

Looks pretty good, I would do 2-3 sets of pull ups in before the lat pull-down. If you back isn't strong you'll have more trouble growing your chest. Things need to be in Balance! Rest is good so your hitting each exercise once a week? if so that's good. I honestly do 2-5 sets, no more. on just about everything. One thing you might try and its fun is do a day that is only for back/shoulders another for Chest only and a third for arms then day 4 for legs. I like that routine personally, you can throw in abs when and where you feel like it.

lastly if your not doing some form of pullovers you should consider it. I've been wanting to get that message to you for quite a while but have been on my phone lately and I have trouble typing on that thing. I'm not too good at it on the computer lol.

Good luck Brother
 
Good tips in here, for me the only thing that seemed to work was just sticking with the basics ( db bp , incline db bp, and machine flies) and continually getting stronger on those ones. I tried all the time under tension, less rest, drop sets etc. They all worked to a degree just as long as I was continuously progressing .
 
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